If you are eating right, well, or at least strive for it, you have probably heard about the glycemic index. Now this indicator is just as important as the calorie content of the dish and its composition of the BZHU. Foods with a low glycemic index in the form of a table will help you better navigate which food to choose for your meal. Of course, this does not mean that only these foods are needed. But nutritionists strongly discourage high-GI foods.
| Grocery list | GI | Calorie content per 100 g |
|---|---|---|
| Bakery products, flour and cereals | ||
| Rye bread | 50 | 200 |
| Rye bran bread | 45 | 175 |
| Whole grain bread (no flour added) | 40 | 300 |
| Whole grain crisps | 45 | 295 |
| Rye bread | 45 | |
| Oat flour | 45 | |
| Rye flour | 40 | 298 |
| Flaxseed flour | 35 | 270 |
| Buckwheat flour | 50 | 353 |
| Quinoa flour | 40 | 368 |
| Buckwheat | 40 | 308 |
| Brown rice | 50 | 111 |
| Unpeeled basmati rice | 45 | 90 |
| Oats | 40 | 342 |
| Whole grain bulgur | 45 | 335 |
| Meat and seafood | ||
| Pork | 0 | 316 |
| Beef | 0 | 187 |
| Chicken | 0 | 165 |
| Pork cutlets | 50 | 349 |
| Pork sausages | 28 | 324 |
| Pork sausage | 50 | Up to 420 depending on the variety |
| Veal sausage | 34 | 316 |
| All kinds of fish | 0 | From 75 to 150 depending on the variety |
| Fish cutlets | 0 | 168 |
| Crab sticks | 40 | 94 |
| Seaweed | 0 | 5 |
| Fermented milk dishes | ||
| Skimmed milk | 27 | 31 |
| Low-fat cottage cheese | 0 | 88 |
| Cottage cheese 9% fat | 0 | 185 |
| Yoghurt without additives | 35 | 47 |
| Low-fat kefir | 0 | 30 |
| Sour cream 20% | 0 | 204 |
| Cream 10% | 30 | 118 |
| Chees Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Hard cheese | 0 | From 360 to 400 depending on the variety |
| Fats, sauces | ||
| Butter | 0 | 748 |
| All types of vegetable oils | 0 | 500 to 900 kcal |
| Fat | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Soy sauce | 20 | 12 |
| Ketchup | 15 | 90 |
| Vegetables | ||
| Broccoli | 10 | 27 |
| White cabbage | 10 | 25 |
| Cauliflower | 15 | 29 |
| Onion | 10 | 48 |
| Olives | 15 | 361 |
| Carrot | 35 | 35 |
| Cucumbers | 20 | 13 |
| Olives | 15 | 125 |
| Bell pepper | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Leaf salad | 10 | 17 |
| Celery | 10 | 15 |
| Tomatoes | 10 | 23 |
| Garlic | 30 | 149 |
| Spinach | 15 | 23 |
| Fried mushrooms | 15 | 22 |
| Fruits and berries | ||
| Apricot | 20 | 40 |
| Quince | 35 | 56 |
| Cherry plum | 27 | 27 |
| Orange | 35 | 39 |
| Grapes | 40 | 64 |
| Cherry | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Grapefruit | 22 | 35 |
| Pear | 34 | 42 |
| Kiwi | 50 | 49 |
| Coconut | 45 | 354 |
| Strawberry | 32 | 32 |
| Lemon | 25 | 29 |
| Mango | 55 | 67 |
| Mandarin | 40 | 38 |
| Raspberry | 30 | 39 |
| Peach | 30 | 42 |
| Pomelo | 25 | 38 |
| Plum | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Cherries | 25 | 50 |
| Prunes | 25 | 242 |
| Apples | 30 | 44 |
| Nuts, legumes | ||
| Walnuts | 15 | 710 |
| Peanut | 20 | 612 |
| Cashew nuts | 15 | |
| Almond | 25 | 648 |
| Hazelnut | 0 | 700 |
| Pine nuts | 15 | 673 |
| Pumpkin seeds | 25 | 556 |
| Peas | 35 | 81 |
| Lentils | 25 | 116 |
| Beans | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Beans | 30 | 347 |
| Sesame | 35 | 572 |
| Quinoa | 35 | 368 |
| Soy tofu cheese | 15 | 76 |
| Soy milk | 30 | 54 |
| Hummus | 25 | 166 |
| Canned peas | 45 | 58 |
| Peanut butter | 32 | 884 |
| Beverages | ||
| Tomato juice | 15 | 18 |
| Tea | 0 | |
| Coffee without milk and sugar | 52 | 1 |
| Cocoa with milk | 40 | 64 |
| Kvass | 30 | 20 |
| Dry white wine | 0 | 66 |
| Dry red wine | 44 | 68 |
| Dessert wine | 30 | 170 |
You can download the full table with GI and calories right here.
